WOD:
“Power Elizabeth”
21-15-9 reps of:
Power clean @ 135/95
Ring dips
*20 min cutoff
SCALES:
Gold
21-15-9 reps of:
Power clean @ 125/85
Ring dips
Silver
21-15-9 reps of:
Power clean @ 105/75
Ring dips or bar dips (band assisted)
Bronze
21-15-9 reps of:
Power clean @ 95/65
Bar dips (band assisted)
WARMUP:
5 min AMRAP:
5 Power cleans (work up to WOD load)
3 Ring dips
5 Passes on the triceps against an empty bar
SKILL WORK OR SQUAT CYCLE